Pilates Test Flashcards
1
Q
How many vertebrae are in the cervical spine?
A
Seven (7)
2
Q
What is the largest and most important neck muscle?
A
Sternocleidomastoid (SCM)
3
Q
What is the Sternocleidomastoid (SCM)?
A
Largest and most important neck muscle
4
Q
What is the primary role of the Sternocleidomastoid (SCM?)
A
Movement of the neck, side bending
5
Q
How the Sternocleidomastoid connected to the body?
A
Runs from the skull , just behind the earlobe to the sternum (breast bone) and clavicle (collarbone)?
6
Q
What are the Erector Spinae muscles?
A
Muscles of the neck and are a bundle of muscles and tendons and not one muscle
7
Q
How is the Erector Spinae muscle connected within the body?
A
Extends through the lumbar, thoracic and cervical regions and lies in the groove to the side of the vertebral column.
8
Q
What is the Levator Scapulae Muscle responsible for?
A
Hunching of the shoulders (Shoulder Shrug) and is usually tense which can lead to neck pressure
9
Q
Where is the Levator Scapulae located?
A
Next to Trapezius muscle
10
Q
What are the “SITS” Shoulder muscles?
A
Supraspinatus (top), Infraspinatus (middle), Teres Minor (bottom) and Subscapularis (underneath front of ribs)
11
Q
What are the “Scapular Anchors” muscles?
A
Lower Trapezius, Serratus Anterior
12
Q
What is scapular depression?
A
Pulling the shoulder blades down
13
Q
What is the remedial exercise to find the shoulder muscles?
A
Practice relaxed engagement vs. active Lat engagement to pull blades down
14
Q
What muscles are engaged in relaxed/passive and active shoulder/scapula engagement?
A
Lat muscles engage and chest opens to draw scapulae back and down
15
Q
Does the should have more than one joint?
A
Yes
16
Q
What are two important contrasting functions of the shoulder?
A
It must be flexible and also provide a strong stable fixed point
17
Q
What happens if the rotator cuff muscles are weak?
A
Shoulder will drift up
18
Q
What does the Supraspinatus do?
A
Abducts the arm and can lift the arm alone even if the deltoid is paralyzed
19
Q
What does the Infraspinatus perform?
A
External Rotation
20
Q
What does the Teres minor perform
A
External Rotation
21
Q
What does the Subscapularis do?
A
Internally rotates and adducts the arm
22
Q
What are the “IT” muscles of the shoulder?
A
Infraspinatus and Teres Minor. Both are external rotators
23
Q
What is the most frequently broken bone of the shoulder and why?
A
Collarbone/Clavicle It articulates with the sternum and scapula and is flat, elongated and S-Shaped
24
Q
What is the scapula?
A
Shoulder Blade; Flat Triangular bone with three borders (medial, lateral, superior)
25
What is the humerus?
It is a bone of shoulder because of how it articulates and association of movement. The head of the humerus articulates with the glenoid cavity of the scapula
26
What is the primary joint of the shoulder?
The glenohumeral joint
27
What are the muscles of the scapula?
Serratus anterior, subclavis, pec minor, levator scapulae, rhomboids, trapezius
28
What does the serratus anterior muscle do for the scapula?
Holds it in place and functions in abduction and rotation.
29
What does the subclavis muscle do for the scapula?
It depresses the clavicle
30
What does the pec minor muscle do for the scapula?
It stabilizes the scapula and pulls it down and forward
31
What does the levator scapulae muscle do for the scapula?
Elevates and downwardly rotates the scapula
32
What does the rhomboid muscle do for the scapula?
Adducts and assists in downward rotation
33
What does the Trapezius muscle do for the scapula?
Adducts the scapula, rotates upward and elevates the clavicle
34
Are the "SITS" muscles considered part of the arm?
Yes
35
What are the "SITS" muscles?
Rotator cuff
36
What are rotation of the "SITS muscles?
Supraspinatus = Abduction of the arm; Infraspinatus/Teres Minor = external rotation; Subscapularis = internal rotation of the arm
37
What are movements of the scapula?
Elevation (moves upward away from ribcage); Depression (moves downward and against the ribcage); Lateral rotation (protraction/abduction - medial border moves away from the spine and lateral angle moves anteriorly); Medial Rotation (Retraction/Adduction - medial border moves towards spine and lateral angle moves posteriorly); Rotation Downward (inferior angle moves toward midline); Rotation Upward (inferior angle moves away from midline)
38
During spine work; what modification assists with alleviating forward or internally rotated shoulder?
Palms up
39
What should you monitor of the arms?
Hyperextension of the elbow and relationships to the shoulders (forward shoulders = internal arm rotation = shoulder issues)
40
What is the remedial exercise for the arm?
Shoulder squares - on the wall (face wall)
41
What is the most mobile joint in the arm?
Glenohumeral but also very unstable
42
What are the movements of the arm?
Anterior Flexion (can go beyond 90 - straight out in front); posterior extension - behind you, smaller range of motion; lateral abduction - beyond 90 arm moves close to the midline - up & down; medial adduction - combined with extension to move the arm behind the body or with flexion in front of the body; rotation (medial/lateral) of the humerus on its axis
43
Are the "SITS" muscles considered part of he arm muscles?
Yes
44
What are the muscles of the arm?
Deltoids; Teres Major; Lats dorsi; Pec major; Triceps; Biceps and Coracobrachialis
45
What is the remedial exercise for the wrist/hand?
Tripod Wrist (3 points of weight distribution); Wrist rollers/sandbags: use dowel or small hand weight
46
What are the bones of the wrist?
```
Proximal Row: lateral to medial
Scaphoid, lunate, triquetral, pisiform
Distal Row: lateral to medial
Trapezium, Trapezoid, Capitate, Hamate
Saying "Some lovers try positions that they can't handle
```
47
What are bones of the hand?
Carpals, Metacarpals, Phalanges
48
What are movements of the wrist?
Flexion, extension, ab/adduction
49
What is posterior lateral breath
Breathing into the lower rib cage
50
What is an internal shower?
Oxygenation of the body
51
What are remedial exercises for breathing?
1. Fogging: Exhale fog a mirror and draw ribcage together like a corset (trans ab), on next inhale see if you can't keep ab contraction.
2. Posterior lateral breath - wrap a theraband around ribcage hold tight and have client visual expanding and stretching the band
52
What are erector spinae?
Lower back spine
53
What does inhalation facilitate?
Torso extension and rotation and decompresses the spine
54
What does exhalation facilitate?
Torso flexion and increased lower-ab pressure, which stabilizes and compresses the lumbar spine
55
What is inhalation?
lends to extension and rotation
56
What is exhalation?
Flexion
57
What is rib popping?
When ribs splay, loose connection, upper abs are disengaged and back arches
58
What is a remedial exercise for the torso/rib cage?
Hook lying, lower ribs down while flexing arms up and overhead, maintain ribcage while moving arms
59
What is torso stability?
Ability to maintain the torso position while working the limbs
60
What cause one to lose torso stability?
Muscle imbalance or weakness of intrinsic muscles will cause loss of stability?
61
What are movements of the torso/trunk?
Flexion/Extension; lateral flexion (side to side); rotation
62
What are 3 basic functions of the spine?
1. Provides a strong stable foundation for weight bearing 2. Permits flexibility in movement 3. Bony framework to protect spinal cord
63
What is imprinting your spine?
Flattening of the back to the mat/ground
64
What is proprioception?
Body sense of space
65
What is a mouse house?
Moving top hip away from bottom rib
66
What does prone mean?
On stomach
67
What are remedial exercises for the spine?
1. Imprint spine 2. Pelvic clocks
68
What is a posterior tilt?
Tucking the pelvis
69
What does the pelvis do?
Acts a stabilizer and base for the spine and has direct impact on the spine as it position of tilt determines the quality of the curves
70
What is pelvic stability?
Ability to hold the pelvis in a neutral position against work
71
What causes one to lose pelvic stability?
Intrinsic muscles are not strong enough to fight the pull of the larger muscles or when there is an imbalance between opposing large muscle groups
72
What is the "Pelvic ring"?
Cylinder structure composed of several articulating or fused bones
73
Is the hip bone a ball and socket joint?
Yes, and is where the femur attaches to the pelvis
74
What is synovial fluid?
Lubrication created by the hip movement
75
What does ASIS stand for?
Anterior, superior, iliac, spine
76
What is another word for ASIS?
Hip bones
77
What is false rotation?
Occurs at head or hips rather than the spine
78
What is Kyphotic?
Also known as Hyperkyphosis. It is a rearward curvature of the thoracic spine, resulting in a protuberant upper bank. Chin juts forward, pelvis is posteriorly tilted and respiration may be inhibited. Humpback or Hunchback
79
What is tight on someone that is Kyphotics (Hyperkyphosis)
Chest muscles and posterior neck muscles/paraspinals
80
What is weak on someone that is Kyphotic?
Spinal Extensors/paraspinals, anterior neck flexor muscles
81
What does a Kyphotic person need to strengthen?
Abs to support lumbar region, spinal extensors/paraspinals
82
What does a Kyphotic person need to stretch?
Pecs/Chest Muscles
83
What is Hyperlordosis (Hyperlordotic)?
Increased concavity of lumbar or cervical curve accompanied by a forward/anterior pelvic tilt. Lumbar spine is extended, knees are slightly hyperextended and hips joints are flexed
84
What is tight on someone that has Hyperlordosis?
Hip Flexors and erector spinae/paraspinals muscles
85
What is weak on someone that has Hyperlordosis?
Abs and Hams, Weak forefeet (Weight back); hyperextended knees
86
What needs to be strengthened on some that has Hyperlordosis?
Abs, Adductors, Intrinsics muscles of the feet, Hamstrings, Lats
87
What needs to be stretched on Hyperlordosis?
Quads, Psoas and lower back
88
What is sway back?
Also called "Model's posture." Posteriorly tilted pelvis, weight into the heels, rib cage collapsed to keep balance, shoulders rounded, flattened lumbar curve and an increased thoracic kyphosis (upper back curvature)
89
What is tight on someone that has Sway Back?
Hams, Pec and posterior neck and low back muscles/paraspinals
90
What is weak on someone that has a Sway Back?
Hip Flexors, Quads, upper back muscles, anterior neck muscles, weak forefeet (weight back) = Achilles tendonitis
91
What needs to be strengthened on a Sway Back?
Hips Flexors, Traps, Intrinsic muscles of foot, rhomboids
92
What needs to be stretched on Sway Back?
Hams and Pecs
93
What is Hypolordosis (Flat Back, Military)?
Decreased mobility in torso and decreased hip extension
94
What is tight on a Hypolordosis?
Hams and Glutes
95
What is weak on Hypolordosis?
Hip Flexors and Erector Spinae
96
What needs to be strengthened on a person who has Hypolordosis?
Hip Flexors, Back extensors and abs
97
What needs to be stretched on a person who has Hypolordosis?
Hams, Glutes and Piriformis
98
What is Scoliosis?
a lateral curvature of the spine.
99
What are primary curvatures of the spine?
Include thoracic and sacral kyphotic curvatures.
100
What are the secondary curvatures of the spine?
Cervical and lumbar. These are developed during infancy as children begin to bear weight of head, etc.
101
Are the main functions of the spine incompatible?
Yes
102
What are the main functions of the incompatible spine?
Stability vs. Flexibility
103
When your spine is in flexibility mode, where does the movement occur?
At the Facet joints
104
How many vertebrae in the cervical spine?
7 C1- C7
105
What is special about C1 and C2 of the cervical spine?
C1 (atlas), C2 (Axis) have special modifications for support and movements of the skull
106
How many vertebrae in the thoracic spine?
12 T1 - T12
107
How many vertebrae in the lumbar spine?
5 L1 - L5
108
What is special about the lumbar vertebrae?
Weight-bearing structures
109
What does L5 do?
Articulates with the sacrum. Support weight of the body and provide attachment sites for muscles of the trunk and back
110
What is the Sacrum?
Fused vertebrae. S1 - S5. It provides stability and strength to the pelvic architecture.
111
What is the Coccyx?
It is the tailbone and is 3 - 4 fused vertebrae
112
How many vertebrae are total in the spine?
32 - 34
113
What does a slipped disc mean?
slang for disc bulge or herniation
114
What are the muscles of the back called?
Superficial (Rhomboid minor and major), intermediate (iliocostalis, lomgissimus and spinalis = Erector spinae) and deep layers (stabilizing vertebrae and assist in extension and rotation)
115
What are costal facets?
Articulate to form synovial joints. Permit gliding movements between adjacent vertebrae during flexion, extension and lateral bending.
116
What is the intention of the neutral spine/pelvic neutral?
To maintain integrity of the curves of the spine and to allow the musculature to provide the best proprioception. Paraspinals/Mutifidus muscles fires in neutral
117
What are landmarks for finding neutral spine/pelvic neutral?
12/T-point (Imprint) and 6/Tailbone (heavy hips)
118
How do you find neutral in supine position?
There are 2 ways. 1. Hook lying position/Hips Bones and public bone horizonal level (Neutral pelvis) This forms a triangular shape. Imagine a glass of water on lower abs. 2. Thoracic/Lumbar positioning. Hook lying position/ 12 should remain down and pressed into the mat. 6 should be down on the mat with all vertebrae between the two landmarks into a soft natural arch. Imagine a small place for lady bugs
119
How do you find neutral in side lying position?
Stack hops, reach long with the top leg, create space under the waistline (Mouse house)
120
How do you find neutral in Prone?
Pubic bone and ASIS align anteriorly with the 10th rib. Reach out thru crown of the head to avoid hyperextension, cue reach out of the spine and engaging abs up into spine, pillow under pelvis if needed
121
How do you find neutral in Plank?
Public bone and ASIS align (angle to the floor), tailbone slightly tucked under, shoulder blades anchored flat on ribs, pelvis level, abs pulled up into spine. Cure image of rainbow.
122
How to find neutral when seated?
Visual a pelvic bowl. Rock pelvis when sits bones feel most prominent or boney, shoulders over hips
123
How to find neutral standing, kneeling?
Align the upper core as if the thorax, pelvis were columns and need to be stacked. ASIS align with lower rib points, shoulders down, head over shoulders
124
What is the remedial exercise of neutral spine/neutral pelvis?
Imprinting spine, Pelvic Clocks
125
What is a posterior tilt?
Tucking of the pelvis
126
What is the intention of the Hips/Pelvis?
Proper alignment
127
What are the muscular focus/muscles used of Hips/Pelvis?
Core, Muscles of pelvis and pelvis floor
128
What is the movement/position of the Hips/Pelvis?
Neutral pelvis will correlate to a neutral spine
129
What do you monitor of the hips/pelvis?
Hip hiking, ASIS is not level, over tucking or over arching hips/pelvis
130
What is the remedial exercise to practice Hips/Pelvis?
Pelvic Clocks
131
What is the hip?
A ball and socket joint where femur attaches to the pelvis. Receives weight of the upper body and passes it to the lower limbs.
132
What is the pelvis
Absorbs stress from lower limbs, acts as a stabilizer and base for the spine and has a direct impact on the spine as it position of tilt determines the quality of its curves.
133
What is pelvic stability?
Ability to hold pelvis in a neutral position against work.
134
What causes one to lose pelvic stability?
Intrinsic muscles are not strong enough to fight the pull of the larger muscles or when there is an imbalance between opposing large muscle groups.
135
What is the pelvic ring?
a Cylinder structure composed of several articulating or fused bones. Receives weight of the upper body and passes weight to lower limbs
136
What is synovial fluids?
Your hip does not have a blood supply and receives nourishment from flow of synovial fluids
137
What is ASIS?
Part of Hip/Pelvis. Anterior Superior Iliac spine (ASIS) and Posterior Superior Iliac spine (PSIS)
138
What are the bones of the pelvis?
ilium, ischium, pubis, sacrum, coccyx
139
What are bones of the hips?
ilium and femoral head
140
What are the muscle pairs of the hip/pelvis?
Flexors/Extensors: Abductors/Adductors; Internal/External Rotators
141
What are the movements of the hip/pelvis?
Flexion/Extension; Abduction/Adduction; Medial/Lateral Rotation; Retroversion (backward tilt)/Anteversion
142
What are the quadrants of the pelvis (side view)?
Ilium (top); Ischium (lower rear); Pubis (lower forward)
143
What makes up the CAGE?
TA (Transverse Abdominals); Pelvic Floor; Diaphragm and Multifidus
144
What are the 4 layers of the abdominals? Deepest to outermost
Transverse - Deepest layer, acts as a belt around the waist "TA"; Internal Obliques: assist in flexion of the trunk, side bending and rotation of the torso; external obliques: flexes trunk; side bending unilateral and rotation contralateral; Rectus Abdominus: outermost layer, compression of abs and trunk flexion
145
What is the remedial exercise to practice and find placement of the core?
1. Palpating the TA 2. Knee Sway 3. Knee Fold 4. Leg Slide
146
What is the term "inner unit" used to describe?
Pelvic floor or Kegel alone
147
What is the purpose of the core?
Center of gravity from where all movement is navigated. It distributes weight, absorbs and transfers forces.
148
What are the Multifidus?
Back Stabilizers -Deepest layer of muscle to the spine, essential component of the core and acts as a stabilizer to the spine, assuming a neutral pelvis position should immediately active the multifidus
149
What is the muscle focus/muscle used in Multifidus?
There are 4 muscles that are major joint stabilizers for the lower back. They are TA, Mutifidus, Glutes Maximus, together with its co-contractors PSOAS (Hip flexors)
150
What is the position/movement of the Multifidus?
Spinal Extension and rotation; neutral pelvis/spine
151
What do you monitor in the Multifidus?
Equal contraction left and right; neutral spine/pelvis
152
What is a remedial exercise for the Multifidus?
Cat/Cow in quadruped position
153
What is the intention of the Kegel?
Creates foundation of support for the core; stability of the pelvis and organs
154
What do you monitor when observing Kegels?
Don't let Rectus Abdominus muscles dominate. Maintain pelvic neutral
155
What are remedial Kegel exercises?
1. Pelvic Elevators 2. Standing Kegel
156
What is the intention of the legs?
Focus of work, alignment
157
What is the muscle focus of the legs?
Quads, Hams, Add/Abbductors, Glutes
158
What do you monitor with legs?
Bow legged/Knock kneed and Hyperextension
159
What are the remedial exercises for the legs?
1. Heel - Hamstring - Glute Connection in Hook Lying position 2. Leg Slide
160
What is the intention of the knee?
Alignment and tracking
161
What is the movement of the knee?
Tracking over first ray (second toe); Working within or towards the frame
162
What do you monitor with the knee?
Hyperextension; Pain; Bow legged/knock kneed, Locking of knees/snapping knees on extension
163
What is the VMO?
Vastus Medialis Obliques
164
What exercise fires the VMO?
Reverse Scooter, 1R
165
What is the "Screwing home" knee mechanism?
Locks everything into place
166
Does the knee participate in extension and flexion?
Yes
167
What are the four primary bones of the knee?
Femur, Tibia, Fibula and Patella
168
What is the intention of the foot/ankle?
Alignment and weight distribution
169
What do you monitor of the foot/ankle?
Pronation (Pouring soup)/Supination (Serve soup); Eversion/Inversion; Dorsiflexion/Plantar flexion
170
What are the remedial exercises for the foot/ankle?
Tripod foot, just like tripod wrist
171
What is inversion of the foot/ankle?
combination of adduction and plantar flexion
172
What is eversion of the foot/ankle?
combination of abduction and dorsiflexion
173
What do the feet do?
Provide weight distribution, shock absorption and flexibility
